BM Program

3 Jerk from split 3 front squat stop1”bottom 3 tall jerk 3 x eb

1 power clean 3 paused jerk 1 x 50% 1 x 60% 3 x 70%

1 squat clean 2 jerk 1 x 75% 3 x 80%

Floating squat clean 3 x 3 75-85%

Front squat emom 12’ Min A - 3 front squat 80% Min B - 3 box jump max height Min C - 2 front squat stop 1”half squat (lowering) 80%

Snatch

2 muscle snatch 2 push press snatch grip 2 snatch balance

2 x 3 eb

2 x 40%

2 muscle snatch 2 hip squat snatch

3 x 40-50%

Squat snatch

1 x 3 65%

1 x 3 70%

1 x 2 75%

1 x 2 80%

3 x 2 85%

1 hang squat snatch 1 low hang squat snatch 1 squat snatch

3 x 60%

(post metcon)

5 superset

1 legless rope climb afap

3 deadlift snatch pull, buffer 1

1 min rest

for quality:

1 snatch 75/45

200m run at recovery pace

1 snatch 80/50

200m run at recovery pace

1 snatch 85/55

200m run at recovery pace

1 snatch 90/60

200m run at recovery pace

1 snatch 95/65

200m run at recovery pace

1 snatch 100/70

200m run at recovery pace

1 snatch 95/65

200m run at recovery pace

1 snatch 90/60

200m run at recovery pace

1 snatch 85/55

200m run at recovery pace

1 snatch 80/50

200m run at recovery pace

directly into

2 min amrap snatch 80/55

(post metcon)

5 superset

1 legless rope climb afap

3 deadlift snatch pull, buffer 1

1 min rest

Snatch pull 2 stop (sotto il ginocchio, sopra il ginocchio)

6 x 4 buffer 2

6 set

0:30 air bike (max effort)

1:30 row (medium pace)

2 min rest